what's the proper breathing technique for long-distance running?

Answer 1

Controlled, large breaths, through your mouth, not your nose. Be conscious of your breathing and try to focus on it as much as your steps. Time your breathing with a certain number of steps to see what is most comfortable. If you get a cramp or breathing becomes labored, slow down. You may also want to try abdominal breathing where you use your stomach rather than your chest to breath. I am still working on that one and have found it somewhat difficult, but is is supposed to have the benefit of developing tight abs.

Answer 2

I agree with the other answerer, in terms of technique. I don't think there is a magical breathing technique, other than to build your endurance. The more long distance running you do, the more in control of your breathing you are going to feel (because your fitness level will have increased)

When starting long distance running, don't worry so much about pace / speed. Just build that endurance base and get to know how much you can tolerate before lactate starts to develop in your muscles (where you feel heavy). That is usually when you are pushing too hard and need to back off a bit, especially if you have a lot more running to do in your workout.

I have been running for a while I don't really worry about my breathing too much. It sort of came naturally for me. If I feel extremely winded and I am not in a race condition, I'll back off. If I am running long distance (10+ miles) I generally am not going that fast to begin with and am conserving my energy.

So I think as you grow in experience, your breathing will become second nature.

There are also different paces, some people breath every 3 foot falls and some every 2, depending upon how fast they are going. You know you are pushing the limit if you are inhaling every 2nd step.

Good luck.